10 Ways to Avoid Holiday Weight Gain
These simple tricks can help you survive holiday party season relatively unscathed. (Photo by Sean Locke/Stocksy)
Thanksgiving officially marks the beginning of holiday craziness — the stress, the parties, the overeating, the gluttony. But that doesn’t mean the holidays have to add to your waistline. You worked hard this year for that body and you can still survive the festivities without doing big damage. Here are some simple tricks to help keep you from overindulging (you can thank us later).
1. Eat with your non-dominant hand.
This simple mindfulness trick can help you slow down when chowing down, making you “more aware of what you’re eating because it’s a conscious effort,” says Susan Albers, Psy.D., author ofEat Q: Unlock the Weight-Loss Power of Emotional Intelligence and a psychologist at the Cleveland Clinic. One study also found that it helps eaters reduce their intake by 30 percent.
2. Distract your mouth — with mint.
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Peppermint has been shown to suppress the appetite and it can affect how you perceive tastes and flavors. “Think about how unappetizing it is to eat something after you brush your teeth,” Albers says. In that vein, try popping a breath mint, rinsing with mouthwash or swiping gloss on your lips once you feel satiated, recommends Elisa Zied, a registered dietitian and author of the upcoming book Younger Next Week. Albers also suggests sucking on a candy cane to distract yourself from overindulging, since it takes a “long time to eat and [will] keep your hands occupied.”
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3. Skip the usual suspects.
With so many seasonal goodies to feast on, ditch the cookies, brownies and other treats that are available year-round, Albers suggests. Worthy indulgences include eggnog and pecan and pumpkin pies. And don’t feel pressured to polish off that slice of pie if you’re not digging it. “Don’t waste calories — move on to something else,” says Zied. (Or as Albers puts it, go ahead and “be a food snob.”)
4. When it comes to drinks, think small.
There are two perks to choosing the smallest cocktail glass at your company’s holiday party: not drunk-texting your office crush and limiting the number of empty calories you’re swigging. One serving of wine (5 ounces) has around 100 calories, while a cup of eggnog has more than 200 calories. “Be mindful of the glass and know your limits,” says Albers.
5. Go bubbly.
(Photo by J.R. Photography/Stocksy)
Joy Bauer, the nutritionist for NBC’s Today Show and founder of Nourish Snacks, likes to chug two bottles of calorie-free carbonated water before a holiday celebration. “The bubbles really fill you up,” she says.
6. Love your veggies.
Zied encourages her clients to load up on water-rich veggies and lean protein throughout the day to keep their appetite in check before a big night on the town. Veggies like romaine lettuce, peppers, tomatoes, carrots, kale and cauliflower are low in calories but high in water content, and each packs fiber and other vital nutrients, she explains.
7. Dress to impress.
That’s right — don’t be shy. Wearing form-fitting clothes that flatter your body can motivate you to not reach for a second helping of stuffing or mashed potatoes. “Feeling good in your outfit is a great way to reinforce moderate eating and drinking,” notes Zied.
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8. Partake in merry festivities (like shopping).
(Photo by Timothy Clark/AFP/Getty Images)
Winter weather may make you want to hibernate, but participating in the more “active” holiday festivities can help you blast calories without trekking to the gym. Albers says holiday shopping is a great calorie-burner (yes, you physically have to go to the stores) and even caroling around the neighborhood counts as exercise. Shoveling snow will make you sweat, and sledding with family and friends is a great way to get that heart rate up.
9. Prioritize your commitments.
Bauer advises strategically choosing which parties you’re going to attend over the next few weeks. It’s flattering to be invited to every party, but making an appearance at each event can be tiring and throw your healthy eating off track. Instead, look at the calendar and decide which parties are worth the splurge.
10. Practice ‘Out of sight, out of mind.’
Park yourself far away from the buffet table and dining room. You can’t be tempted if you can’t see the dessert tray. “When food is calling your name, go somewhere where food can’t follow you,” says Albers. Bauer also recommends hanging out with “the talkers” and not “the eaters.” “Eating is so contagious,” she says. “Make a point to catch up with old friends and relatives.”
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